Precor M9.1, M9.2s owner manual Using the Manual Course Mode, Changing the Interval Course Profile

Using the Manual Course Mode

Manual mode lets you use the treadmill for an indefinite period of time while controlling the speed and incline of your workout. All of your workout statistics are compiled and displayed on the electronic console.

To use Manual mode, follow the steps in Working Out on Your Precor Treadmill. At the “SELECT COURSE” prompt, choose “MANL.”

On the M9.2s, if the “SELECT MILES” or “SELECT TIME” prompt scrolls across the display, specify

the length of your course or the length of your workout using the keys, and then, press ENTER.

Note: On the M9.2s, you can choose a distance from .5 to 99.5 miles (kilometers) or a length of time from 5 to 99 minutes. You can select which prompt appears by following the instructions in Selecting the Time or Distance Prompt.

Changing the Interval Course Profile

Interval training provides numerous benefits. Since interval training segments the workout into smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies have shown that it is a more efficient method for achieving aerobic benefits—you start seeing improved cardiovascular fitness much sooner with less effort. Studies also show that people who interval train are more likely to stick with their fitness program.

The interval course on the M9.1 or M9.2s treadmill lets you set course intervals according to your training regimen. It alternates between 60 seconds of “Rest” and 60 seconds of “Work.” During the Rest interval, you can walk or jog slowly; during the Work interval, you can stride quickly or run. You set the speed for the first rest and work interval and the software takes over from there, repeating the intervals throughout the course until you press the STOP key.

At any point during the workout, you can change the speed of the current interval. For example, if 8 mph is a little faster than you prefer during a Work interval, simply use the SPEED key to reduce speed. The software remembers the new speed for the next Work interval.

To help you monitor your workout, you can set the treadmill’s electronic display to SCAN by pressing the SCAN key until the indicator lights appear next to the word SCAN on the display. This mode displays a sequential readout on DISTANCE, TIME, SPEED, CALORIES, and INCLINE.

Note: If you pause your workout during an Interval mode, you must reset the speed of the mode you were in when you paused your workout. For example, if you paused your workout during the Rest interval, you must reset the speed for that interval. In this example, you would not need to reset the speed for the Work interval since it is stilled stored in memory.

Below are some suggestions that may help you incorporate the Interval mode into your workout:

•If you are starting an exercise program, the Interval mode option can help you increase your workload gradually. For example, in the beginning, you may simply want to specify the same speed and incline for both Work and Rest intervals. Then, to increase your effort level, change to a higher speed and/or incline for your Work interval.

•If you are training with the goal of maintaining a constant pace when on level ground or grade, specify the same speed for both Work and Rest intervals. Then, gradually increase the incline during the Work interval until you can maintain a constant pace.

To use the interval course, follow the steps in Quick Steps to Working Out.

“SELECT COURSE” prompt, use the keys to display “INTV,” and press ENTER.

To set the interval for the course, take the following steps:

1.When you see the scrolling prompt requesting that you enter your rest speed (and incline — M9.2s only), stand on the running belt with one hand on the handrail, prepared to start walking. With your other hand, press the SPEED key until you reach a comfortable rest speed, either running or walking. When the desired speed is displayed, simply continue working out—you do not need to press ENTER.

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